Three Diabetes-Friendly Snacks for Blood Sugar Management: Hummus, Low-Sodium Jerky and Greek Yogurt With Blueberries

From health.chosun.com

By Choi So Ra 

Having diabetes does not mean you have to avoid snacks altogether. Choose foods that are rich in protein and dietary fibre and low in sugar. What foods fit the bill? Here are three foods that are good snack choices for people with diabetes.

▶Hummus=Hummus is a mashed food made by combining chickpeas, olive oil and lemon juice. It is usually eaten with whole-wheat bread or crackers. Chickpeas, the main ingredient in hummus, are an excellent source of protein and are rich in resistant starch, which is digested and absorbed slowly, making them suitable for people managing their weight or living with diabetes. However, even foods rich in protein can cause blood sugar to rise sharply if consumed in excess. Portion sizes should be controlled. Since the sugar content may be high depending on the product, check the nutrition label before eating it. Eating hummus with vegetable sticks such as cucumbers and carrots instead of bread or crackers can help with blood sugar management.

Low-sodium, low-sugar jerky made with little or no seasoning such as soy sauce, pepper and corn syrup contains less sodium and sugar, making it a relatively manageable snack for people monitoring their blood sugar or blood pressure. /Photo=Clipart Korea

▶Low-Sodium Jerky=Jerky is made by thinly slicing, seasoning and drying meat. Low-sodium, low-sugar jerky made with little or no seasoning such as soy sauce, pepper and corn syrup contains less sodium and sugar, making it a relatively manageable snack for people monitoring their blood sugar or blood pressure. As a representative high-protein food, it also helps maintain muscle health. Muscles absorb glucose and use and store it as energy, playing a key role in blood sugar management. Low-sodium jerky should also be eaten in moderation. It is recommended to consume about 20 to 30g per day.

▶Greek Yogurt and Blueberries=The combination of Greek yogurt and berries is also a good snack option. It is a good way to supplement protein, calcium and antioxidants. Although protein content varies by product, according to an announcement by the Fair Trade Commission, 100g of Greek yogurt contains an average of 8.3g of protein, about twice as much as regular yogurt. Berries such as blueberries and acai berries are low-glycaemic-index foods that people with diabetes can also eat. They are also rich in antioxidants such as anthocyanins and polyphenols. However, eating too many berries can also cause blood sugar to rise sharply. For blueberries, it is best not to exceed about 100g per day, roughly one paper cup. 

Three Diabetes-Friendly Snacks for Blood Sugar Management: Hummus, Low-Sodium Jerky and Greek Yogurt With Blueberries - Health Chosun

The Easiest Formula for a Blood Sugar-Friendly Dinner, According to Dietitians

From eatingwell.com

By Kelsey Kunik, RDN

Diabetes is complicated, but a blood sugar–friendly dinner doesn’t have to be 

KEY POINTS

• Fill half your plate with non-starchy vegetables to stabilize blood sugar and boost fibre intake.
• Pair protein with carbs to slow glucose digestion and stay fuller longer; limit portions for balance.
• Choose complex carbs like whole grains and beans for steady energy and better blood sugar control.

If you’re living with diabetes or prediabetes, your head may be spinning with all the advice out there on how to manage your blood sugar. From food pairings and portions to what to fill up on and what to limit, you can easily spend your evening sorting through rules instead of getting dinner on the table.

While diabetes is complex, creating a blood sugar–friendly meal doesn’t have to be. The American Diabetes Association’s Diabetes Plate follows a simple formula to meet your nutrition needs and support steady blood sugars without measuring, weighing or counting every morsel. Research suggests the plate method is just as effective for blood sugar management as counting carbohydrates and may also support heart-health measures. Keep reading to learn more about this blood sugar–friendly dinner formula along with easy meal ideas to put it into practice, even on busy nights.

Credit: Getty Images. EatingWell design

The Dinner Formula Dietitians Recommend for Diabetes

Make Half Your Plate Non-starchy Vegetables

Vegetables are at the foundation of any healthy diet, but with diabetes, non-starchy vegetables take centre stage. Vegetables like potatoes, corn, butternut squash and peas are higher in carbohydrates and can have a bigger impact on your blood sugar, while non-starchy vegetables like broccoli, cauliflower, carrots, spinach, bok choy and peppers have a different effect. “Beyond adding colour to a plate, non-starchy vegetables can help stabilize blood sugar because they are high in fibre, a carbohydrate humans can’t digest as sugar,” says Lori Watson, M.S., RD, LDN.

Filling half your plate with non-starchy vegetables can help you feel fuller, slow digestion and stabilize your blood sugar after a meal. Research suggests that eating vegetables before starchy carbohydrates at your meal can lower post-meal blood glucose levels in people with and without diabetes.

Make a Quarter of Your Plate Protein

Filling a quarter of your plate with protein helps you feel fuller, support muscle repair and growth and stabilize your blood sugar. Protein alone doesn’t significantly affect your glucose levels, but eating it alongside carbohydrates lets its blood-sugar benefits shine. “When paired together, protein will slow the rate that glucose is digested and released into the bloodstream. This leads to you feeling full and satisfied for a longer period of time,” says Kate Dwyer, M.S., RD.

Plant proteins like beans, lentils, nuts and soy, as well as dairy, fish, poultry and meat, count toward your protein portion. But while some protein is helpful, more isn’t always better. Eating too much protein at a meal can cause a delayed glucose spike that’s hard to bring down, because high protein levels can increase secretion of glucagon, a hormone that triggers glucose release from the liver.

Make a Quarter of Your Plate Fibre-Rich Carbohydrates

Carbohydrates break down into glucose, which raises your blood sugar, but they still deserve a portion of your plate. As with protein, you’ll want to limit your carbohydrate serving to a quarter of your meal.

“Carbohydrates are the body’s primary source of energy, but not all carbs impact how we feel in the same way,” says Alexis Silver, M.P.H,, RD. Simple carbohydrates like sweets, white bread, pasta, rice and sugar-sweetened drinks digest quickly and often lack nutrients like vitamins, minerals and antioxidants.

For a more nutritious meal and stable blood sugar, reach for complex carbohydrates. “Complex carbohydrates like whole grains, beans and vegetables are rich in fibre and raise blood sugar more steadily, leaving us feeling fuller for longer and providing us with balanced energy throughout the day,” says Silver.

Beyond your dinner, research suggests that increasing fibre intake by 10 grams a day can significantly reduce HbA1C (a marker that indicates average glucose levels over the past three months), fasting glucose and fasting insulin levels.

Dinner Combos to Try

“Don’t overcomplicate the diabetes-friendly plate,” says Dwyer. With this formula, you can easily turn any meal into a blood sugar–friendly option by adjusting your portions. Dwyer makes it even easier by recommending a palm-size portion of lean protein, a fist-size portion of carbohydrates, and filling the rest of your plate with non-starchy vegetables. “Your meals should taste good and include foods you enjoy,” she says.

Here are a few easy combinations to get your creative dinner juices flowing:

• Grilled Chicken Salad: Fill your plate with leafy greens, then top with grilled chicken and whole-grain croutons. Serve with a bit of grated cheese and a drizzle of dressing on top.
• Roasted Chicken Thighs & Quinoa: Roast boneless, skinless chicken thighs and serve with a scoop of herbed quinoa. Fill the rest of your plate with olive oil-sautéed vegetables like red onion, zucchini and peppers.
• Zoodle Spaghetti & Meatballs: “Reimagine spaghetti and meatballs by filling the base of your plate with zoodles (spiralized zucchini or spaghetti squash), topping with lean beef or turkey meatballs in marinara sauce and pairing with a sensibly portioned slice of crusty whole-wheat or sourdough bread,” Watson suggests.
• Sheet-Pan Salmon: Roast green beans, cherry tomatoes and baby potatoes with lemon garlic-marinated salmon. Keep your potatoes to a quarter of your plate, and fill the rest with non-starchy green beans and tomatoes.
• Chicken Fajita Bowl: Add a small scoop of rice to a bowl and toss in some taco-marinated chicken, sautéed peppers and onions and a scoop of black beans. Top with crispy romaine, avocado and fresh salsa. Keep in mind that black beans contain protein and carbohydrates, so you can adjust your rice portion as needed.

• Our Expert Take

  There’s no one-size-fits-all eating plan for diabetes, but dietitians often recommend this dinner formula to help support steady blood sugars. It’s a simple, flexible framework that lets you enjoy the foods you love in portions that support your glucose goals. By making a quarter of your plate carbohydrates, a quarter protein and filling the rest with non-starchy vegetables, you can easily assemble a meal that’s energizing and satisfying without spiking your blood sugar.

• https://www.eatingwell.com/dinner-formula-for-better-blood-sugar-12199160

How to Navigate Holiday Gatherings When You Have Diabetes

From eatingwell.com

Dietitians talk turkey about managing blood sugar during the holidays 

KEY POINTS

• Stick to your usual eating schedule to avoid blood sugar swings during holiday meals.
• Use the plate method: balance non-starchy veggies, lean protein and a favourite carb.
• Incorporate movement, like a walk, to help manage post-meal blood sugar levels.

The table is set, the turkey is carved and it’s time to dig in. But with diabetes, you might hesitate before you partake. When you’re working on blood sugar management, the holiday spread can sometimes feel less like a celebration and more like a minefield. “Between traditions, unfamiliar foods, larger portions, delayed meals and changes in routine, managing blood sugar during holiday gatherings can be tricky,” says diabetes care specialist Vandana Sheth, RD, CDCES, FAND. “Also, social pressure can lead to eating certain [unhealthy] foods even when you are trying to be mindful of your choices.”

Despite these challenges, managing diabetes doesn’t have to mean missing out on the joy of the season—even the joy of food. “You can absolutely enjoy your favourite foods, but focus on a few simple strategies,” says Erin Palinski-Wade, RD, CDCES. Below, discover four dietitian-approved tactics for making the most of holiday meals with diabetes.

Credit:  Design elements: Getty Images. EatingWell design

Don’t Skip Meals to “Save Up”

When the big day arrives, one popular strategy may actually backfire: skipping meals to save up your calorie budget. “Arriving overly hungry can make it harder to tune into your hunger and fullness cues,” says Sheth. Plus, according to Palinski-Wade, going too long without eating—then overdoing it at the holiday meal—can cause your blood sugar to swing too high or too low.

Rather than going into feast or famine mode on a holiday, she recommends sticking as close to your normal eating schedule as possible. Sheth agrees. “Enjoy your usual meals throughout the day, and consider a small snack with protein and fibre if the holiday meal runs late,” she suggests.

Build a Blood Sugar–Friendly Plate

Just because it’s a holiday doesn’t mean healthy eating has to take a vacation. If you look closely, you may find that a buffet features foods that fit in a diabetes-friendly diet. Consider three broad categories: non-starchy vegetables, protein and carbs. “I recommend using the plate method: Fill half your plate with non-starchy vegetables, one-quarter with lean protein like turkey, and the remaining quarter with your favourite carbohydrate, whether that’s stuffing or sweet potatoes,” Palinski-Wade says. This method—in line with the American Diabetes Association’s Diabetes Plate—can help simplify your choices at the Thanksgiving table.

Palinski-Wade offers one more pro tip once you sit down to eat: “Eat your vegetables and protein first, which can slow digestion and help reduce blood sugar spikes.” Fibre and protein both keep you feeling fuller, too, preventing overeating.

Use a Rating System

At holiday get-togethers, the food overwhelm is real. You’ll probably need to make some critical decisions so you don’t end up with a 10-pound plate. After all, portion control is an important part of blood sugar management. The amount you eat directly influences the glucose in your bloodstream.

Palinski-Wade recommends using a mental rating system. “Before you fill your plate, take a minute to survey all of the food offerings,” she says. “And then ask yourself, on a scale of 1 to 10, what are the 9s and 10s (the must-haves) and then fill your plate with those. Don’t waste plate space (or extra carbs) on foods you don’t actually enjoy.” As you do so, remember to balance your favourites with lean protein and fibre-rich veggies. This way, “you can keep your blood sugar steady while eating what you love,” she says.

Incorporate Movement into the Festivities

If you’re off work for the holiday, you just might have time for extra movement. Whether it’s a morning hike or a game of touch football while the turkey cooks, physical activity can become a new tradition. Sheth suggests making it a family affair, inviting others to join in. The more you move, the better your blood sugar response is likely to be. Exercise is strongly linked with better blood sugar control.

Or, if you’re busy earlier in the day, you might prefer a post-meal outing. “Enjoy a 10- to 15-minute walk after the meal to help manage your post-meal blood sugar response,” Sheth recommends. Some research shows that walking for even as little as two minutes can help regulate blood sugar!

Other Tips for Managing Blood Sugar During the Holidays

Throughout the holiday season, it’s always a good idea to set healthy intentions. For steady blood sugar, try focusing on the following:

• Keep a consistent schedule. Holidays are notorious for disrupting regular routines. As much as possible, hold fast to your usual schedule of medications, meals, hydration, activity and sleep, Sheth says. Consistency is key for steady blood sugar.
• Prepare for fluctuations. Even the best-laid holiday plans can sometimes go awry. Stay prepared for potential disruptions to your blood sugar. Sheth recommends keeping a source of fast-acting carbohydrate on hand if you’re on insulin or other diabetes medications that can cause low blood sugar.
• Keep a big-picture perspective. If you accidentally overdo it on apple pie or your aunt’s famous pumpkin rolls, don’t beat yourself up. “Remember, it’s your overall habits that matter most, not one holiday meal,” says Palinski-Wade.

Our Expert Take

Living with diabetes may make holiday eating a little more challenging, but that doesn’t mean festive meals can’t be satisfying, delicious and diabetes-friendly. Try sticking to a regular eating schedule, focusing on foods with protein and fibre, prioritizing must-have favourites and making space for movement. And when mealtime rolls around, savour each bite—and each moment of celebration with family and friends.

https://www.eatingwell.com/how-to-navigate-holiday-gatherings-when-you-have-diabetes-12193401

Health or Love: Which Would Most People With Type 2 Diabetes Choose?

From health.yahoo.com

By Korin Miller

Key Takeaways

• A new Everyday Health survey of more than 500 adults with type 2 diabetes suggests that disease management can be life-altering.

• Most respondents would prioritize health and a better lifestyle over perks like more money.

• The findings highlight the challenges of living with type 2 diabetes, according to doctors.

Adobe Stock

If given the option, would you choose perfect health for the rest of your life or a perfect marriage or relationship?

Among people living with type 2 diabetes, the resounding preference was perfect health (65 percent versus 35 percent) in a new Everyday Health survey of 501 people living with the disease. The survey queried patients on that question and several others to gauge their values.

Respondents also said they'd choose being the happiest person in the room (53 percent) versus the healthiest (47 percent). Meanwhile, they preferred a guaranteed cure for type 2 diabetes (69 percent) over a guaranteed college education for a child (31 percent), but 74 percent would choose being able to run around with grandkids over ordering takeout four nights per week (26 percent), and having energy to enjoy weekends (78 percent) over sleeping in every weekend (22 percent).

Patient Journey and GLP-1 Use Influenced Choices

Responses changed depending on factors such as where the respondent was in their condition journey (for example, how long they'd been diagnosed with diabetes) and whether they were taking a GLP-1 drug.

As patients get further along in their journey with type 2 diabetes, their priorities appear to shift from weight- and appearance-oriented goals toward freedom from the disease. For example, compared with patients diagnosed within the past three years, seasoned patients (those with diabetes for 10 or more years) would choose a guaranteed cure for type 2 diabetes (76 percent) over a child's college education (66 percent).

People who weren't currently using GLP-1 medications were more likely than those who were to prioritize perfect health over a perfect marriage or relationship (71 percent versus 59 percent) and to choose a guaranteed cure for type 2 diabetes over a child's college education (72 percent versus 65 percent), the results revealed.

What's more, women were significantly more likely than men to value being the healthiest person in the room over the happiest (52 percent versus 44 percent), while men were significantly more likely to prioritize happiness (56 percent versus 48 percent).

The Findings Reflect What Doctors See in People With Type 2 Diabetes

Overall, the results are not surprising, says Kimberly Gudzune, MD, MPH, obesity medicine physician and affiliate faculty at the Johns Hopkins Bloomberg School of Public Health. "They highlight that people living with type 2 diabetes are looking to live healthy and happy lives, but having diabetes may make it challenging to meet these goals," she says.

Type 2 diabetes can reduce a person's life expectancy, which is why Dr. Gudzune says it "makes sense" that people living with the condition would favor a cure. "Type 2 diabetes may also impact the quality of life, so it's not just a longer lifespan, but being able to enjoy the years that you have," she says.

Jennifer Frediani, PhD, RD, agreed. "Having type 2 diabetes is life-changing," said Dr. Frediani, who is a professor at the Emory University Nell Hodgson Woodruff School of Nursing and a medical reviewer at Everyday Health. "Your life revolves around what you've eaten, what your exercise plan is, and when you're taking your medications."

She says that type 2 diabetes management can be "all you think about" for some patients, especially if they're taking medications with a risk of uncomfortable side effects. "I get that people would choose a cure over something like a paid college education, which they may be able to figure out," she says.

But Frediani points out that there are often different levels of concern in people with type 2 diabetes, reflected by some people preferring to sleep in on weekends versus having enough energy for those days. "There are some people that are going to do their best to prevent complications and then there are others that think, 'That won't happen to me,'" she says.

Still, a large number of respondents seemed focused on trying to improve their health. "Type 2 diabetes not only reduces life expectancy but increases a person's risk of other health conditions such as heart attack, stroke, and kidney disease," Gudzune says. "The survey results seem to suggest that people are aware of these risks and are concerned about their long-term health."

What to Consider if Your Current Treatment Plan Isn't Working

The right treatment plan for type 2 diabetes is individualized to the patient and often requires a team of healthcare professionals, Gudzune says. If your current treatment plan doesn't seem to be improving your blood sugar levels or is affecting your quality of life, Gudzune recommends talking to your providers.

"People with type 2 diabetes should share their challenges and concerns with their primary care clinician and endocrinologist," she says. "In addition, many find it helpful to work with diabetes self-management education and support services, where a diabetes care and education specialist can help create a plan and teach about the key self-care behaviours such as healthy eating and reducing the risks of diabetes complications."

Frediani stresses the importance of refining treatment with time. "If you manage it well and are getting better, you may be able to go off medication," she says. "But the opposite can happen: If you don't take your medication correctly or change your lifestyle, it can get a lot worse."

Sources: Everyday Health Type 2 Diabetes/GLP-1 Patient Survey, N= 501, Aug. 5-13, 2026.

https://health.yahoo.com/conditions/endocrine/diabetes/diabetes-type-2/articles/health-love-most-people-type-085025693.html